1/23/17

This evening was a solid workout... Felt a little beat up from yesterday, but once I got rolling on everything I felt pretty solid. Dead-lifting felt heavy, but squatting and the overall volume yesterday left me pretty taxed. Still got a lot out of this, really fun/chiller bodybuilding session with my buddy in the gym at TBS.

A.
Dead-lift
10-10-10-8-6

-245# x 10, 335# x 10, 375# x 10, 415# (fail) x 4 ... felt my back rounding a bit on that 4th rep and just called it... probably could have gotten more reps, but played it safe.

B.
EMOM 10:
Strict Weighted Pull-ups (44#) x 4 reps

rest exactly 2 minutes then when clock reaches 12:
1 Max Set of Strict Pull-ups

-Completed all weighted up
-12 unbroken strict pull-ups on the max-set ... was tough after 40 weighted pull-ups.

C.
3 Sets:
DB Rows x 20 reps (10 each arm) @ 106#
Rest as needed

-Complete... solid back and arm pump from these. Used a 106# (48 kg) KB.

D.
3 Super Sets:
EZ Bar Preach Curls (50#) x 12 reps
Standing Hammer Curls (2 x 30#) x 12 reps
Rest exactly 60 seconds

-Complete ... kept the weights light and the rest interval short, very solid pump.

E.
3 Sets:
25 Weighted Decline Sit-ups (35# plate - held off the body)
Rest is partner's set

-Complete ... tough on the hip flexors

F.
2 Drop-Sets:
Seated Preacher Curl Machine x 8/8/8 (used ~125/90/50# for the drop sets)
Rest as needed

-Complete ... huge pump, solid finisher.

G.
20 Minute ROMWOD

-Complete